Handboard Open Hand Grip

Description

How to Do Handboard Open Hand Grip

1. 1
   Setup

   Position yourself directly beneath a hangboard, ensuring it is securely mounted and at a height that allows you to fully extend your arms.

2. 2
   Setup

   Grasp an appropriate edge or hold on the hangboard with an open-handed grip, meaning your fingers are extended and hooked over the edge, with your thumb relaxed and not wrapped around.

3. 3

   Engage your shoulder blades and core, then lift your feet off the ground, allowing your body to hang freely with arms fully extended but not locked out.

4. 4

   Maintain this isometric open-hand grip for the target duration, focusing on the tension in your forearms and wrist flexors.

5. 5

   After the set duration, carefully lower your feet back to the ground and release your grip from the hangboard.

Tips

• Start with larger, more forgiving holds if you are new to hangboarding to gradually build grip strength and prevent injury.
• Breathe deeply and consistently throughout the hold; holding your breath can increase blood pressure and reduce endurance.
• Focus on active engagement of your fingers and forearms, imagining you are trying to "crush" the hold rather than just passively hanging.
• Ensure your shoulders remain packed down and away from your ears to protect your rotator cuffs and maintain good posture during the hang.

Common Mistakes

• ×Sagging shoulders is a common error; actively depress your scapulae to keep your shoulders away from your ears, protecting your joints.
• ×Using a full crimp grip instead of an open hand grip negates the specific forearm and finger flexor targeting; consciously keep your fingers extended and hooked, not bent sharply at the knuckles.
• ×Rushing the release can strain finger tendons; always lower your feet to the ground before releasing your grip to unload your hands gradually.